Powerlifting Technique (PT)

Lock it in, team!

Tomorrow is Monday. Here’s a light workout routine that we can focus on for tomorrow’s powerlifting training:

Warm-up:

  1. Dynamic stretching: Perform leg swings, arm circles, and trunk rotations to warm up your muscles and increase mobility.
  2. Light cardio: Spend 5-10 minutes on a treadmill, stationary bike, or any other cardiovascular exercise to raise your heart rate.

Main Workout:

  1. Squats:
  • Set 1: Warm-up with an empty barbell or light weight for 10-12 reps.
  • Set 2: Add moderate weight and perform 8-10 reps.
  • Set 3: Increase the weight slightly and do 6-8 reps.
  • Set 4: Add a bit more weight and complete 4-6 reps.
  • Rest for 1-2 minutes between sets.
  1. Bench Press:
  • Set 1: Warm-up with an empty barbell or light weight for 10-12 reps.
  • Set 2: Add moderate weight and perform 8-10 reps.
  • Set 3: Increase the weight slightly and do 6-8 reps.
  • Set 4: Add a bit more weight and complete 4-6 reps.
  • Rest for 1-2 minutes between sets.
  1. Deadlifts:
  • Set 1: Warm-up with an empty barbell or light weight for 10-12 reps.
  • Set 2: Add moderate weight and perform 8-10 reps.
  • Set 3: Increase the weight slightly and do 6-8 reps.
  • Set 4: Add a bit more weight and complete 4-6 reps.
  • Rest for 1-2 minutes between sets.

Cool-down:

  1. Stretching: Spend a few minutes stretching your major muscle groups, focusing on your legs, back, and chest.
  2. Foam rolling: Use a foam roller to release any tension in your muscles and promote recovery.

Remember, this routine is designed to be a light workout, so adjust the weights accordingly based on your teammates’ individual abilities and goals. Encourage everyone to maintain proper form throughout the exercises and listen to their bodies. Safety and injury prevention should always be a priority.

Keep Pushing!

Training Routine – Day Two:

Warm-up:

  1. Dynamic stretching: Perform leg swings, arm circles, and trunk rotations to warm up your muscles and increase mobility.
  2. Light cardio: Spend 5-10 minutes on a treadmill, stationary bike, or any other cardiovascular exercise to raise your heart rate.

Main Workout:

  1. Interval Training:
  • Choose a cardio activity like running, cycling, or rowing.
  • Perform 30 seconds of high-intensity work followed by 30 seconds of active recovery.
  • Repeat this cycle for 10-15 minutes.
  1. Strength Training Circuit:
  • Choose three to four compound exercises that target different muscle groups, such as squats, push-ups, lunges, and bent-over rows.
  • Perform each exercise for 10-12 reps, moving from one exercise to the next with minimal rest.
  • Complete 3-4 rounds of the circuit.
  • Rest for 1-2 minutes between rounds.

Cool-down:

  1. Stretching: Spend a few minutes stretching your major muscle groups, focusing on the muscles worked during the main workout.
  2. Foam rolling: Use a foam roller to release any tension in your muscles and promote recovery.

Training Routine – Day Three:

Warm-up:

  1. Dynamic stretching: Perform leg swings, arm circles, and trunk rotations to warm up your muscles and increase mobility.
  2. Light cardio: Spend 5-10 minutes on a treadmill, stationary bike, or any other cardiovascular exercise to raise your heart rate.

Main Workout:

  1. Pyramid Training:
  • Choose a compound exercise, such as the bench press or squat.
  • Start with a light weight and perform 12 reps.
  • Increase the weight and perform 10 reps.
  • Increase the weight again and perform 8 reps.
  • Continue increasing the weight and decreasing the reps until you reach a challenging weight where you can only perform 4-6 reps.
  • After reaching the heaviest weight, work your way back down the pyramid, decreasing the weight and increasing the reps in the same pattern.
  • Rest for 1-2 minutes between sets.
  1. Core and Stability Training:
  • Incorporate exercises that target your core muscles and improve stability, such as planks, Russian twists, and stability ball exercises.
  • Perform each exercise for 10-12 reps or hold for 30-60 seconds.
  • Complete 3-4 rounds of the circuit.
  • Rest for 1-2 minutes between rounds.

Cool-down:

  1. Stretching: Spend a few minutes stretching your major muscle groups, focusing on the muscles worked during the main workout.
  2. Foam rolling: Use a foam roller to release any tension in your muscles and promote recovery.

Remember to adjust the weights and intensity based on your fitness level and goals. It’s also important to listen to your body and modify the exercises as needed to prevent injury.